Soothing Recipes for When You’re Feeling Sick

When you're not feeling well, cooking is probably the last thing on your mind. However, to get better, you need good nutrition! Also, you're probably hungry. When figuring out what to eat when you're sick, you should consider a few different things. First, you need to stay hydrated, so soup is always a good choice, right? Plus, it's warm and soothing, and it feels like a giant hug in a bowl. Second, your body needs vitamins, minerals, and protein to boost your immune system. Third, you don't feel like cooking, so you need something quick and easy. Better yet, think about making some "sick day" meals when you are well and stashing them in the freezer. With all these points in mind, here are a few tried and true recipes to make your next sick day a little less miserable.

Nourishing Soup

Homemade soup is a fantastic option when you're sick, for many reasons. When you make your own soup, you can avoid adding sodium levels normally found in canned soup. You can also customize the dish however you like, without worrying that the store will run out of your favorite type. Soup is often filled with healthy vegetables and protein, which can help you feel better, and all the liquid broth is good for keeping you hydrated. For a simple vegetable soup, use bone broth or stock and add whatever diced veggies you have on hand, roasting them first for more flavor. Add in whatever sounds good, from leftover rice to quinoa to diced chicken, beans, or ground beef. Remember that any grains you add will take up some of the liquid, so be prepared to add water or broth at the end.

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Nutritious Smoothie

When you have a sore throat or a stomach ache, you may find that the thought of food makes you feel worse. In that case, a cold, blended, fruit-and-vegetable smoothie may be the answer. You'll get an extra boost of nutrition without feeling bogged down by a big meal. To make a basic green smoothie, add two cups of liquid, such as water or almond milk, and two cups of leafy greens, such as spinach or kale, to a blender. Puree. Next, add three cups of chopped, frozen fruit to the mixture and blend again. For an extra boost, add a small amount of ginger or turmeric before the second blend.

Stuffed Sweet Potatoes

Sweet potatoes are delicious, easy to prepare, and, when cooked, have a soft, creamy consistency that warms and soothes. They're also packed with nutrients like potassium and vitamin C. To roast sweet potatoes, scrub them, poke them several times with a fork, rub them with oil, and bake in a preheated 425-degree oven for around 45 minutes. Once they have cooled slightly, slit the tops, lightly mash them inside, and fill with warm toppings of your choice. Try white beans with wilted kale, or a simple salt, pepper, and butter mixture.

The beauty of all these recipes is that they are packed with powerful antioxidants and are easy to either make ahead or throw together even when you don't feel like being in the kitchen. Here's to a speedy recovery!

What Everyone Gets Wrong About Turmeric

I’m a big believer in the healing power of turmeric, mainly because I’ve experienced its effects for myself. Turmeric delivers natural pain relief that’s just as powerful as extra-strength Tylenol or Advil, but without any dangerous side effects. So, what’s the problem?

Well, with all the hype going around, most people don’t actually understand how turmeric works, so they end up using it wrong. This cancels out pretty much all of the benefits you should be getting, so it ends up being a complete waste. If you follow the instructions I’m going to tell you, I promise you will see a night and day difference.

The Real Power Behind Turmeric

When you see fantastic news articles and TV shows raving about the power of turmeric, they’re not wrong. What they don’t often explain, however, it that it’s not the yellow powder on its own that has such a huge effect. The real secret is actually a tiny antioxidant in turmeric called curcumin. This medicinal compound only makes up about 3% of turmeric.

Curcumin is the real powerhouse that shines when it comes to relieving pain. This tiny antioxidant packs a huge punch, fighting inflammation in every part of your body, from joints and muscles to veins and nerves. There are a lot of scientific studies that back up the great effects of turmeric, but most of them focus specifically on curcumin.

The Idea Most People Have

Most people think that it’s enough to add a little turmeric to meals and they’re going to magically get all of the benefits that curcumin offers. They may find a spicy banana smoothie recipe that calls for sprinkling some turmeric on top and think they’re good for the day. Unfortunately, that’s not even close to true.

To enjoy the phenomenal anti-inflammatory effects of turmeric, you need around 500–1,000 mg of curcumin a day. So, how much curcumin is in 1/2 teaspoon (1,000 mg) of turmeric? Just 50–100 mg. That banana smoothie suddenly needs a LOT more turmeric to give you any anti-inflammatory benefits.

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The Right Way To Take Turmeric

Don’t get me wrong, if you want to add turmeric to curry, or drink golden tea, or stir some turmeric into a smoothie, there’s nothing bad about it. Your food will have some extra flavor and you’ll get a small amount of antioxidants, which is better than nothing.

To really experience the benefits of this amazing Indian spice, however, you need to take a supplement. Before you buy, look at the amount of curcumin on the supplement’s label. It should have concentrated turmeric with at least 95% curcuminoids added.


One More Thing

The final thing that most people don’t know is that the body isn’t very good at absorbing turmeric on its own. Most of its antioxidants and vitamins get lost. Adios curcumin and pain relief.

I told you I was going to share all of my secrets, though, so here’s a great one that makes a huge difference: use black pepper extract, or piperine. When you pair turmeric with piperine, suddenly your body can absorb 2,000% times more nutrients! High-quality turmeric supplements should have piperine or BioPerine.

Trust me, just take a supplement. It’s so much easier than trying to think up ways to add a teaspoon of turmeric to everything. And it works!

Breathing Right: Using the Valsalva Maneuver To Improve Your Workout Routine and Protect Your Spine

When people are first learning to workout, the focus is more on form and technique. Few gyms or fitness centers discuss breathing because it is a natural skill. However, while people do know how to breathe in a typical setting, the inhale and exhale are not the same while working out.

If you are not taking a breath at the right time and in the correct way, you can injure yourself. Breathing comes naturally, but when you learn how to breathe with the Valsalva maneuver correctly, you can see an immediate improvement in your endurance and ability.

How You Breathe Matters

Consider the squat. Most people tell you to exhale on the way up and inhale on the way down, but if you adhere to this advice, you can injure your back, especially when doing weighted squats. In truth, inhaling before you go down and holding your breath protects the spine and ensures you have enough follow-through to push up. You begin the exhale during the most challenging part of the lift through pursed lips.

Inhaling deeply and holding creates intra-abdominal pressure, engaging several parts of the abdominal cavity, from the diaphragm to the pelvic floor. The pressure provides support and stability to your spine as you move through the exercise. You should reset this intra-abdominal pressure before every rep.

The Valsalva Maneuver

While breathing is the crucial part of the Valsalva maneuver, it is not the only part. The maneuver also requires engaging your obliques, abs, and back muscles, keeping them stiff during the rep. Going back to the squat as an example, when standing, breath in deep, filling your abdomen. Engage your core and back muscles, keeping them tight and stiff. Squat down into position, and return to your standing position. Exhale completely. Repeat the process for however many reps you are doing.

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Perfecting Your Breathing

Before using the Valsalva maneuver, you need to perfect your breathing. Vertical breathing is common, and it involves the movement of the chest and engagement of the shoulders and neck. Using this breathing technique is not productive and leads to a swath of potential injuries.

Diaphragmatic breathing engages the abdominal region. Breathing in this way ensures that you create the pressure pocket of protection during a workout. To improve your breathing skills, lay on the floor, and take a deep breath in. Your stomach should expand in all directions, but your chest and neck should experience limited movement. Laying on the floor makes it easier to engage the correct muscles, allowing you to experience the way Valsalva feels.

Taking Necessary Precautions

While the Valsalva maneuver is preferred among weight lifters, it is necessary to state that it is not appropriate for everyone. Using this technique will temporarily increase your blood pressure. For people with existing blood pressure problems, it can be better to avoid the risk, or at the very least, schedule an appointment with your physician.

What do you think about the Valsalva maneuver? Will you use it? Leave a comment below with any questions or observations you might have, and as always, continue reading the Smarter Science of Slim for more exercise and nutrition information to help you live your healthiest life.

Carb-Loading: Necessity or Fad

There are too many myths and “facts” circulating on any given day when it comes to nutrition and fitness. So-called fitness gurus tell you to eat on a consistent schedule, some even suggesting interrupting your sleep schedule to stick to the routine. Fortunately, getting healthy and staying healthy is a lot simpler than people make it out to be, which likely stems from health and fitness being a multi-billion dollar industry.

When it comes to carbs, people have a longstanding love-hate relationship. Some people believe that carb-loading before a workout is ideal. Others believe that consuming too many carbohydrates before an activity will make you sluggish, leading to ineffective exercise. The truth is somewhere in between.

Eating Carbs Before Working Out

According to a study published in the Journal of Applied Physiology, consuming carbs can affect the intensity and duration of intense exercise. For the study, participants either consumed high-carbs at 1.5g of body weight or low-carbs. The group consuming more carbohydrates maintained performance levels longer than those consuming less. However, the low carb group did experience greater fat oxidation.

Therefore, eating carbs before a workout depends on the exercise and its intensity. For lower intensity activities, like walking, you can avoid the extra calories, but if you want to extend your workout, even light exercise, carb-loading can help your performance.

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Carb-Loading and Endurance Work Outs

If you are planning a long-lasting activity requiring high endurance levels, carb-loading can help. If you want to go for a 90-minute bike ride, and you want your performance to remain strong throughout, consuming 1.5 carbs times your body weight in kilograms is a safe and effective formula. For example, a 120 lb female (54.4 kg) should consume 81.6 kg before the activity, and a 180 lb man (81.6 kg) should consume 122.4 g.

However, it is necessary to listen to your body. Every person is unique, meaning that their carbohydrate requirements for endurance are not the same. Some people do better with less; the important thing is to uncover what works for you.

Maintaining Sustainable Behaviors

Typically, the longer the exercise, the more critical it is to carb-load, but it should never feel forced. If forcing yourself to eat carbs before a workout drains your ambition, don’t do it. While there are some minor benefits to consuming carbohydrates before an endurance activity, it is more important that you complete the exercise.

The goal of both health and fitness is to find sustainable behaviors. You want to do things that encourage active participation in your life, something that motivates you to live healthily and thrive. If carb-loading is an uncomfortable practice that leaves you feeling lethargic or unmotivated, then avoid it. Focus on the behaviors and habits you enjoy that still move you in the right direction.

Carb-loading is not a myth, and it can be useful for certain exercises. If you do not perform endurance activities like sustained sprints or biking, you might not experience a tremendous benefit from the practice. Have you ever tried carb-loading? What was your experience, and would you recommend it to others? Leave a comment below.

The Worst Sleep Position For Your Health

Most people know that the average adult needs between seven and nine hours of sleep every night, but fewer people know the best way to sleep. What do you understand about sleep positions, and do you know yours? Many people don’t give too much thought to how they sleep, merely rolling around until they find a comfortable angle.

Did you know, though, that research does suggest that there is an optimal and suboptimal way to position your body for sleep? While some professionals disagree on the best position, mainly favoring either side or back sleepers, most researchers agree on the worst: The stomach.

How Did the Stomach Get a Bad Reputation?

For those who sleep on their stomachs, the low placement on the best position list might be upsetting. Many may scream foul, decrying the back as a terrible way to sleep. The back, while favored by chiropractors, does have its drawbacks. People with snoring problems or sleep apnea should not sleep on their back because it can worsen their existing issues. Professionals also do not recommend the back for people with acid reflux or sinus or allergy problems. However, despite these issues, the back does fair better than the stomach for most people.

Stomach sleepers risk injury every night they go to sleep. The neck and spine are not in a good resting position, and there is increased pressure on the joints. Plus, when sleeping on your stomach, how do you lay your head? Most people turn it to one side or the other, which only increases misalignment. Additionally, sleeping on the stomach does not bode well for people with sinus and allergy problems because congestion can worsen, making mouth breathing the only option, but depending on where your head is, your mouth is either blocked by the mattress or your windpipe is restricted from the angle of your neck.

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How Should You Sleep?

Side sleeping is often the preferred sleeping position among experts. It allows the individual to limit strain on the body while maintaining a neutral position. Therefore, you will often wake up feeling more rested and relaxed. However, the benefits of this position do not mean that it is free of any problems.

The diagonal from the hips to the knees can cause some discomfort, and the body may roll while sleeping, turning to either the back or the stomach position. Researchers suggest using a pillow or folded blanket between your knees and a body pillow along your back to counteract these problems. They also recommend placing a pillow in front of your stomach, preventing rolling forward.

What If You Cannot Sleep on Your Side?

For some people, the idea of sleeping on their side is impossible. There is nothing wrong with that. While there are health benefits to side sleeping, it is more important that you get and maintain seven to eight hours of sleep every night. True, sleeping on your stomach is the worst position, but if that is the only way you can sleep, try including things to make it more comfortable and healthy. For example, do not turn your head to either side; instead, use a thin pillow and lay completely flat. By keeping your body in line, you can reduce neck or back pain risk. Also, since you know that back and neck pain is typical, do exercises to strengthen these areas.

Do you sleep on your stomach? Leave a comment about it, and check out other blogs from the Smarter Science of Slim about sleep health.

Stomach Upset? 5 Soothing Teas To Sip That Will Ease Nausea Discomfort

Sipping a cup of soothing tea is one of the best ways to calm an upset stomach. There are a lot of teas that work, but I want to share five that you may not have tried before:

1. Ginger Tea

Ginger is one of the best teas for getting rid of nausea and stomach aches quickly. Many moms-to-be drink ginger tea as a remedy for morning sickness. My daughter did that when she was pregnant with her baby girl and it helped her a lot.

Another reason I recommend ginger tea is that it has lots of flavor. If you normally dislike herbal teas because they’re too “light,” ginger has a tangy pop of flavor you’ll love.

How to make ginger tea: Cut a piece of ginger a few inches long and peel it. Add this whole piece to boiling water and let it simmer for 3–5 minutes. If you want, add some honey for sweetness.


2. Peppermint Tea

The menthol in peppermint has a relaxing effect on intestinal muscles. This makes peppermint tea an excellent choice for cramps and stomach pain. Personally, I find that even just smelling the aroma of peppermint tea helps me get rid of nausea. Each time I take a sip, I breathe in the calming steam that rises from my cup.

How to make real peppermint tea: I love fresh peppermint. To make tea with fresh leaves, crush a handful of peppermint with the back of a spoon. Let it steep for around 7 minutes. You can either filter the leaves afterward or savor them.

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3. Fennel Tea

Fennel looks like a strange type of celery and it tastes similar to licorice or anise. When it comes to alleviating the different symptoms of upset stomach, fennel does it all. It can help with gas, bloating, heartburn, nausea, stomach pain, menstrual cramps and other digestive troubles. It even has antibacterial effects for the times when indigestion is because of a mild stomach infection.

How to make fennel tea: The easiest, and cheapest, way to make fennel tea is with 1–2 teaspoons of whole fennel seeds. First, crush them gently with the back of a spoon. Add them to 2 cups of water and let them boil for 2–3 minutes.


4. Lemon and Honey Tea

Citrus fruit has refreshing oils that calm nausea and vomiting. If fact, smelling a cut lemon may give you all the relief you need. I like the double combination of lemon scent and warm tea. Honey gives your digestive system some antibacterial help at the same time.

How to make fresh lemon and honey tea: Squeeze the juice from one medium or large lemon into a cup (about 2 teaspoons of lemon juice). Add 2 teaspoons of honey. Pour boiling water into this glass and stir the mixture until the honey dissolves.


5. Holy Basil (Tulsi) Tea

A newcomer in the U.S., holy basil is a sacred herb in India (called tulsi) that’s been used for thousands of years. This exotic relative of common basil helps to decrease stomach acid, protect the lining of your stomach, soothe nausea and even calm anxiety, all of which can help your tummy feel more comfortable.

How to make tulsi tea: Add 2–3 teaspoons of holy basil leaves or dried leaf powder to a cup of boiling water and let everything simmer for about 5 minutes.

Trust me, these 5 teas work wonders for an upset tummy. They’re pretty tasty and relaxing, too.

How to Make Recipes Bread-less

I’m learning that as I get older, my body doesn’t tolerate certain foods like it used to. One of those foods is bread. Unfortunately, bread is in almost all of my favorite recipes, so I was under the impression that I’d have to give up my most beloved dishes to get rid of the constant bloating and discomfort I was feeling. Have you found yourself in this sad situation before?

The good news is that you don’t have to give up all your favorite recipes after all! I’ve discovered I can still have all of my preferred foods if I make a few small adjustments to the recipes. Though they taste a little bit different, they are similar enough to keep me satisfied. Here are some of my favorite ways to make recipes bread-less.

Cauliflower Bread

Many people like to substitute cauliflower bread for regular wheat bread. The nice thing about this option is that you can find a variety of commercially produced cauliflower products, so you don’t have to make them at home if you don’t want to. Cauliflower makes great bread and pizza crusts. If making your own, you’ll first need to grate and cook the cauliflower. Then, you’ll mix it with bread, spices and cheese before baking. There are many different cauliflower bread and pizza crust recipes out there. Give one or more a try and see for yourself how versatile this white vegetable can be!

Portobello Mushrooms

OK, hear me out. If someone had told me just last month that I could use big Portobello mushrooms in place of bread in my favorite recipes, I would have laughed myself silly. So I don’t blame you if you’re rolling your eyes right now. All I’m asking is that you try it.

I made the juiciest turkey burgers last week, and I thought I would never be able to fully enjoy them without my signature buttered bread buns. Happily, I proved myself wrong! I grilled up two of the biggest Portobello mushrooms I’ve ever seen and used them as my buns. Let me tell you, the flavor was out of this world. It was one of the most delicious turkey burgers I have enjoyed in my lifetime. I like the taste of mushrooms normally, though. If you don’t, you may want to try one of my next suggested bread substitutes.

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Cloud Bread

Thanks to the current low-carb craze, there are several different low-carb bread recipes you can substitute for regular bread. One of my favorites is cloud bread. Though it looks a lot like puffy bread, it doesn’t include an ounce of wheat. In fact, its only ingredients are eggs, cream cheese, cream of tartar and some seasonings. That’s it! There are different variations to this recipe, so go online and give a few of them a try until you find the one that you like best.

Lettuce

Lettuce makes a great substitute for bread, and I’m not even pulling your leg! The key to using lettuce for your sandwiches and burgers is to choose large strips of lettuce. I prefer iceberg or butter lettuce varieties because they have a naturally cupped shape that holds food inside quite well. You can also use green lettuce and romaine lettuce. Simply put the ingredients you want into the center of the lettuce leaf, then roll or fold the leaf around the ingredients and enjoy! As long as the interior of your sandwich is nice and substantial, you won’t even notice the absence of bread.

While there is no substitute in the world that tastes just like bread, there are plenty of options that come close. My favorites are cloud bread and Portobello mushrooms, but your favorites may be completely different. Give each option a try until you discover your most preferred bread alternative.

Is Seltzer Water Actually Good for Hydrating?

When it comes to seltzer water, you either love it or hate it. There’s not much room for anything in-between. In my case, I love pouring a glass of seltzer water anytime I’m craving a soda. It gives me the same carbonated fulness I get from soda, but without the harmful flavorings or colorings.

I’ve also believed over the years that seltzer water is good for me and can help me stay hydrated. Well, I finally decided to see if my belief is based in fact or fiction. So I did a little research into the matter over the weekend. Here’s what I learned about seltzer water and its benefits.

What Seltzer Water Is and Isn’t

Seltzer water is sometimes confused with other types of carbonated waters. But it’s not the same thing as tonic water, club soda or sparkling mineral water. Each of these types of carbonated beverages look exactly the same, but they are created using different methods.

Seltzer water is the simplest of these four different types of carbonated water. It is created using only plain water carbonated with carbon dioxide.

Seltzer water is not sparkling mineral water, which is full of dissolved solids such as magnesium, potassium and sodium. It’s also not tonic water, which has a bitter flavor and contains sugar. Seltzer water most closely resembles club soda, but it doesn’t contain sodium citrate, disodium phosphate or sodium bicarbonate. It’s just plain water.

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Seltzer Water Benefits

The main benefit of seltzer water is that it gives you that nice, tingly feeling when you drink it. For people who don’t enjoy plain water (such as Yours Truly), seltzer water a great alternative to sugary soda.

If you’re at the movie theater and you have to choose between soda and seltzer water, go for the seltzer water! It’s much better for your body. It hydrates you just as much as regular water. In fact, it may help you stay even more hydrated, since you’re more likely to drink it throughout the day than you are to drink regular water.

Some research also shows that a carbonated drink of water may also improve your digestion and reduce constipation. When you get to be my age, any drink that can do those things is somewhat of a miracle!

Seltzer Water Drawbacks

Although it has a lot of benefits, seltzer water isn’t without its drawbacks. I know, I know. If you don’t want to hear about them, just stop reading at this point. But if you’re aware of the potential drawbacks of seltzer water, you can make a more informed decision about how much of it you want to consume on a daily basis.

Research suggests that seltzer water may increase ghrelin (a hunger hormone). The good news is that it seems to do so in men more than in women. So ladies, you may still be able to enjoy your carbonated water without adding inches to your waist.

Another drawback is that seltzer water is slightly acidic. It turns out that the reaction of water and carbon dioxide produces carbonic acid, which is a relatively weak acid. Still, seltzer water is much less acidic than sugary or sugar-free sodas. It is more acidic than plain water, though. For this reason, it may be wise to cut back a little on your seltzer water intake and try to drink more plain water when you can.

If you don’t like the flavor of plain water, try infusing natural flavors into it. You can buy a fancy infuser pitcher to do this, or you can simply chop up some berries and throw them in your glass. You’ll get a nice, subtle flavor that just might turn water into your new beverage of choice.

Can Negative Thoughts Increase Your Dementia Risk?

The vast majority of Americans have been touched by dementia in one way or another. In fact, the Alzheimer’s Association reports that over 5 million Americans have Alzheimer’s disease — and experts predict that number will almost triple by 2050. Ask any older adult, and he or she will tell you that the fear of developing Alzheimer’s and other forms of dementia is very real.

If you’re like me, you do what you can to reduce your risk of developing these conditions: You eat well, don’t smoke and keep your brain active with everything from podcasts to Sudoku. There’s one area of brain training that you may be overlooking, though, and that’s your attitude about aging itself.

The Link Between Negativity and Dementia

In 1996, a groundbreaking study found that people who viewed aging as a negative thing demonstrated a noticeable decline in the size of their hippocampus, a change that’s very closely linked to Alzheimer’s disease. The study, published in “Psychology and Aging,” followed a group of almost 160 participants for decades, asking them various survey questions and conducting 10 years’ worth of MRIs.

Later studies have found similar results: older adults who report negative attitudes about aging are more likely to have the telltale signs of Alzheimer’s disease in their brains, namely tangles and plaques.

My takeaway from all of this research? We need to change the way we think about growing older, and there’s no time to waste.

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2 Fun Ways To Maintain a Positive Attitude About Aging

Keeping a healthy outlook on life as you grow older is vital to your overall health. Here are two of my favorite ways to boost your spirits about being a senior.

Stay Social

It’s tempting to become more reclusive as you age, especially if you live with chronic health conditions that make mobility more difficult now than it was at age 30 or if you’ve lost a partner to death or divorce.

The thing is, staying part of your community, any community, is great for your mental health. While regular trips out and about are ideal, connecting with friends and acquaintances online provides plenty of wellness benefits, too.

Stumped for ways to get social? Give these a try:

  • Meet friends for a regular dinner and/or drinks date

  • Join or start a book club

  • Get involved at your church

  • Stump for a political candidate

  • Volunteer at your public library

  • Take an exercise class

  • Take an art class

While meeting new people and ditching your pajama pants can be hard, it’s important that you do. By putting yourself out there, you’re boosting your brain health!

Keep Your Stress Low

If you’re like most older adults, you’re enjoying a decreased level of responsibility. Your kids are grown. Maybe you’re retired or only working part-time. In short, you likely have more time to yourself than ever.

Embrace it! Instead of feeling isolated because your sons live across the country or you no longer go to the office every morning, feel liberated, and use that free time to slow down and do what you love. You’ve earned it.

It’s also important. Doing what you enjoy, whether that’s painting, taking a long walk or spending the whole day watching Tom Hanks movies, keeps your stress low. Lowering your stress lowers your risk of developing an incredibly wide array of chronic conditions and illnesses, including dementia.

When your stress level rises, which it’s bound to do from time to time, it’s important that you release that stress healthily. Meditation is certainly one way to do that, but tapping into your favorite iPad game and enjoying the fact that nobody’s going to ask you to wash a basketball uniform is good, too.

Growing older is no picnic, but it is a feast of wisdom and surprises. Lower your dementia risk and improve your overall health by learning to roll with the changes and focus on the perks of being a senior.

Staying Hydrated: Why It Matters and How It Prevents Pain

Did you know that one of the best secrets to preventing pain is completely free? It’s something that all of us have right at home: good old H2O!

The Connection Between Staying Hydrated and Alleviating Pain

Your body already has a lot of built-in pain relievers working for you. Some of these systems are designed to get rid of harmful substances, and others contribute to healthy joints by building cartilage. Special brain chemicals called endorphins calm pain naturally and make you feel happier. Water plays a big role in all of these systems.

H2O helps with pain relief in five main ways:

  • Lubricating the right tissues

  • Getting rid of toxins and pain-causing substances

  • Delivering nutrients throughout the body

  • Stimulating the production of pain-calming endorphins

  • Keeping joints healthy

Staying hydrated can help to reduce inflammation in your knees, ankles, toes, shoulders, neck, elbows and wrists. Water lubricates and cushions all of your joints, keeping them as comfortable as possible. Drinking plenty of water also protects your nerves and spinal cord.

Painful Conditions That Benefit When You Drink More Water

Everyone needs water to stay happy and healthy, but this miracle liquid is especially important if you have chronic pain conditions:

  • Gout: Getting plenty of water can help prevent gout attacks. Scientists aren’t exactly sure why this is helpful, but it can make a big difference. Water appears to help your body clear out excess uric acid.

  • Migraines: Dehydration is a common trigger of migraine headaches.

  • Other headaches: When you’re running low on water, it can cause a dehydration headache, a pulsating or throbbing aching on both sides of the head.

  • Kidney stones: Not getting enough water can lead to the formation of these painful stones in some people. Staying hydrated reduces your risk significantly.

  • Arthritis: Did you know that about 60% of cartilage is made of water? Staying hydrated is essential for slowing down cartilage damage and preventing friction pain.

Water isn’t a magic painkiller, but staying hydrated is an essential part of pain relief. Make sure to get your 8 glasses a day if you experience any of these conditions frequently.

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Other Benefits of Drinking Enough Water

Getting plenty of water is actually one of the most important things you can do for your health. The benefits of H2O go way beyond pain relief. It supports natural weight loss, good digestive health and healthy blood sugar control. It keeps your skin looking radiant and nourished. Water is even related to higher energy levels and a positive mood!

How does this wonderful liquid help you slim your tummy? For one thing, it can calm sugar cravings. Drinking water with meals helps you avoid overeating. You feel satisfied with smaller portions.

Water also benefits your digestive system. Eating lots of fiber is important for all of us, but it doesn’t do much unless you also stay hydrated. Plus, water helps you eliminate toxins from your body without any extreme cleanses.

Tips for Staying Hydrated

I know that it’s not always easy to stay hydrated. During the winter, you’re probably not always inclined to reach for a glass of cold water. Other times, you may simply forget to drink enough.

One thing that helps me to look forward to drinking water is adding fresh fruit: lemon, orange, strawberries, cranberries or blueberries. To avoid forgetting, I follow the habit of drinking one glass of water each time I eat a meal or grab a snack. Tea counts too, so a cup at night helps!